December, 2016

FRIDAY, 12/30/2016

STRENGTH 18min Snatch Balance 3-3-3-3-3 Muscle Snatch 4×5 Build in weight each set for both.   WOD 3 Rounds 15 Box Jumps (24/20) 15 MedBall sit ups 20/14   3 Rounds 15 Shoulder to Overhead (115/75) 20/15 Calorie Row   3 Rounds 100 M Double Kettlebell Front Rack Carry (24/16) 200 M Run

THURSDAY, 12/29/2016

Core Warm-Up 2 Rounds Reverse Crunches Sit-ups Leg Raises Flutterkicks 1min at each one. No rest between rounds.   Mobility/Make-Up 1min Ea. Side Pvc/Bench Psoas Stretch 2×10 Wall Slides 2×10 Tspine Rotation 2min Ea. Side Elevated Pigeon   WOD 16min AMRAP 200m Run 2 Jump Squats 2 Jumping Lunges 2 Ring Rows Increase by 2READ MORE

WEDNESDAY, 12/28/2016

STRENGTH 8min Emom x2 Cleans x2 Box Jumps Both on the same min.   WOD 21-15-9 Thrusters (95/65) Burpees * 10 Minute Cap   At 12 Minutes   6min AMRAP 20 Kettlebell Swings (24/16) 20 WallBalls  

TUESDAY, 12/27/2016

STRENGTH 16min Jerks 3-2-1-1-1 Work to a heavy single.   WOD 3 Rounds 20 Cal 15 Abmat Sit-Ups 10 Overhead Squats (115/75) 50 Double Unders

MONDAY, 12/26/2016

STRENGTH 18min Box Squats 5×5 Build in weight.   WOD 12min AMRAP 8 Dumbbell Hang Squat Cleans (45/35) 10 Box Jumps (24/20) 12 Toes to Bar   then no rest   3x max plank hold

FRIDAY, 12/23/2016

STRENGTH OHS Warm-up x5 x3 x1 Build in weight. then 5×5 Same weight all 5 sets. AHAP   WOD For Time 1 Round 20 Hang Power Cleans (115/75) 20 Ring Dips 40 Calorie Row   2 Rounds 10 Hang Power Cleans (135/85) 10 Ring Dips 20 Calorie Row   3 Rounds 5 Hang Power CleansREAD MORE

THURSDAY, 12/22/2016

Core Warm Up 10min EMOM 8 Double Crunches 6 V-ups 4 Straight Leg Raises   Mobility/Make-Up 3min Ea. Side Deep Lunge + Pigeon + Quad Stretch 2min Banded Frog on Wall 5min Band or Foam Roller freestyle   WOD 2k Row rest 5min 3 Rounds Sled Push (2×45/2×25) (Down and Back) 24 Jump Squats 12READ MORE

WEDNESDAY, 12/21/2016

WOD 7min AMRAP 12 back squats 135/95 (no rack) 4 C2B Rest 7 minutes, then 6min AMRAP 5 clean and jerks 135/95 5 burpee box jumps 24/20 Rest 6 minutes, then 5min AMRAP 20 double-unders 5 power snatch 95/65 Rest 5 minutes, then 4min AMRAP 7 hspu 4 front squats 135/95 Rest 4 minutes 3min AMRAPREAD MORE

TUESDAY, 12/20/2016

STRENGTH 14min EMOM Min 1- x5 Floor Press Min 2- x5 M/U Lockout to Y   OR   8 x 300m w/ 60 sec rest   WOD 16min AMRAP 10 One Arm Alt. KBS 8 Alt. Pistols 6 Burpees 400m Run

MONDAY, 12/19/2016

STRENGTH 6min EMOM x2 – 3 Position Cleans Build in weight. 6min EMOM x2 Jump Shrug + Clean (Slow First pull then explode through the shrug, Slow on the way back down the quads then full clean)   WOD Fight Gone Bad 3 rounds Wall-ball (20/14) Sumo deadlift high-pull 75/55 Box Jump 20/20 Push-press 75/55READ MORE

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